All Fats Arent

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All Fats Arent
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Whats about Fat?

• Provides Energy , 9 calories compared to 4
  calories in protein and carbs.
• Used to make important hormones.
• Carries Fat soluble Vitamins A,D,E, K.
• Insulates and Protects Organs.

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Understanding What Fats Do
Unsaturated fats are good Lower lousy LDL
cholesterol and raise healthy HDL
cholesterol Lower rates of heart attack and
stroke Saturated fats are bad Raise LDL and
HDL - Net overall effect is more harmful than
good Trans fats are the worst Raise LDL
cholesterol and lower HDL cholesterolRaise
rates of heart attack and stroke
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To Much Lousy Cholesterol (LDL) Clogged
Arteries

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The Cholesterol Factor
Cholesterol Waxy substance critical to
production of hormones and vitamin D Important
to limit amount of cholesterol we
eat Cholesterol in bloodstream is whats really
important High blood cholesterol levels
increase risk for heart disease Biggest
influence on blood cholesterol mix of fats in
diet HDLHealthy Cholesterol LDL Lousy
Cholesterol Triglycerides Terrible Cholesterol
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Total Fat Percent Goal Individualized25-40 of
Total Calories

• Saturated BAD LIMIT or AVOID
• Animal fats (butter, lard, bacon grease)
• Tropical oils (lard palm coconut)
• TransVERY BAD-AVOID
• Hydrogenated or partially hydrogenated oils
• Polyunsaturated-10 ESSENTIAL
• Omega-3 fatty acids (fish oils) liberal amounts
• Many vegetable oils (corn, soybean, safflower)
• Monounsaturated-12-20 Liberal Amounts
• Healthier oils (olive, peanut, and canola)

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Omega 3 Fatty fish 2 times a week Omega 6
High amounts can be toxic to a fetus, limit if
pregnant.
Poly
Make this the main fat in your diet. Use olive
oil, canola peanut oil for cooking.
Mono
Count grams of Saturated fat. heart disease
Sat
Check food labels for hydrogenated oils and TRY
TO AVOID Avoid Fast Foods
Trans
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Trans Fat Labeling Regulation

• All food labels must be changed by Jan 1, 2006 to
  declare level of trans fat per serving
• Less than 0.5 g trans fat may be declared as 0.
• Check the ingredients do you see
• hydrogenated oil

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Ban Trans Fats? Whos in charge?